Reduce your risk of osteoporosis
Calcium can help maintain bone density and strength. Make sure you get enough calcium in your diet. Bone loss begins in the mid-30s and increases after the menopause. A woman needs at least 1000 mg of calcium each day to maintain healthy bones. Postmenopausal women and women at high risk for osteoporosis may need 1500 mg of calcium a day.
- Include low-fat dairy products in your diet. They are good sources of calcium.
- Exercise for at least 30 minutes, 3 times each week. Exercise reduces bone loss. Weight-bearing exercise, such as walking or running, is the most effective.
- Begin taking calcium supplements if you are age 40 or older and you get less than 1000 mg of calcium a day from your diet. Avoid taking more calcium than recommended. High doses of calcium can increase the risk of kidney stones.
- Get sufficient amounts of vitamin D, which helps the body use calcium. Women can get the amount of vitamin D they need each day by eating a variety of dairy products. Women who do not eat a variety of dairy products or who live in northern climates should include a daily supplement of 400 IU of vitamin D.
- Avoid excessive caffeine intake. Caffeine in beverages, such as coffee and some soda pop, interferes with how your body uses calcium.
- Do not smoke. Women who smoke enter menopause earlier and lose bone at an increased rate during the first years of menopause.1
- Avoid excessive use of alcohol.
For more information on how you can prevent bone loss, see the topic Osteoporosis.
| Author: | Robin Parks, MS | Last Updated: May 19, 2008 |
| Medical Review: | Anne C. Poinier, MD - Internal Medicine Kirtly Jones, MD - Obstetrics and Gynecology | |
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